Thank you for attending the class on Hidden Sources of Salt in Our Diets. We discussed where excess sodium hides in our foods, its health effects, and how to reduce our intake. Below are key takeaways and next steps to help you make healthier choices.

Key Takeaways and Next Steps

Hidden High-Sodium Foods

The Salty Six (American Heart Association’s list of high-sodium foods):
Breads and rolls – Even though one slice may not seem high in sodium, eating multiple servings daily adds up.
Pizza – Cheese, processed meats, and sauce contribute to high sodium levels.
Sandwiches – Cold cuts, cured meats, and condiments add substantial sodium.
Soups – Many canned and instant soups contain excessive sodium.
Burritos and tacos – Flour tortillas, cheese, and seasoned meats are major sources.
Processed meats – Bacon, ham, and deli meats often contain added sodium nitrates, which increase sodium content.

How to Reduce Sodium Intake

Read nutrition labels carefully and compare sodium content across brands.
Choose fresh or frozen poultry that has not been injected with a sodium solution.
Opt for low-sodium or no-salt-added versions of canned vegetables, beans, and soups.
Cook at home more often to control sodium levels. Use fresh ingredients and make homemade sauces, broths, and seasonings.
Use herbs and spices instead of salt, such as garlic, onion powder, lemon juice, vinegar, and salt-free seasoning blends.
Limit processed and fast foods, which often contain hidden sodium.

Low-Sodium Alternatives

Bread: Look for brands labeled “low sodium” or make your own whole grain bread.
Cheese: Opt for lower-sodium cheeses like fresh mozzarella, Swiss, or ricotta.
Crackers & Chips: Choose unsalted or lightly salted varieties. Air-popped popcorn is a great snack.
Condiments: Use vinegar, mustard, or homemade dressings instead of high-sodium options like soy sauce and ketchup. Coconut aminos are a good lower-sodium alternative to soy sauce.

Smart Eating Out Strategies

Request sauces and dressings on the side and use sparingly.
Ask for meals to be prepared without added salt and choose grilled or steamed options.
Avoid salty extras like pickles, bacon, and cheese in sandwiches and salads.
Watch out for high-sodium breakfast items like omelets and breakfast sandwiches at restaurants.

Next Steps

Check your pantry and fridge for high-sodium foods and consider healthier swaps.
Experiment with no-salt seasoning blends to add flavor to meals.
Try homemade versions of your favorite high-sodium foods, such as pizza or soups, using fresh ingredients.
Gradually reduce sodium intake to allow your taste buds to adjust. Within a few weeks, you’ll notice and appreciate the natural flavors of food more.

Disclaimer: Always consult with your healthcare provider before making significant dietary changes, especially if you have existing health conditions.